Chris experimenting with CBL & Cube
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Why do I come into this thread while still on poverty macros?0
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:laugh: Sorry.
Saturday:
mates 30th bday. Lots of drinks, not very much food, lots of activities! Camped at a turf farm and set it up like a mini festival. Cricket, frisbee, golf, frisbee drinking games, LOTS of dancing. So much fun!
Sunday
recovery day haha
Monday
BW 86.2kg
Catch up day and went to see physio about my right tricep. He said that I have a tear. Don't do anything that hurts, stretch and foam roll. See him again in 2 weeks.
I decided to listen to the body and have a rest type day. Did some chest, bicep ad upper back hypertrophy and a spin class. Squats tomorrow and will now be a full leg session really.
EATS
katsudon
japanese curry
choc proats with banana and coconut/pb
aussie brospec meal haha. kanga bangas, broccoli, cheese and piri piri sauce
deconstructed roo burgers with egg, cheese, pumpkin/carrot cake
Cals 3372
312P/134C/178F0 -
1/10/13
BW 85.9kg
Went for a nice walk on the beach in the morning. No upper body exercises today and avoided all tricep stuff. Felt like doing some high rep squats. Paused last rep on 3 out of 4 sets, (1 set I was a tiny bit forward on one so didn't want to). All felt good. Looking at upcoming numbers, and looks like I'll be wrapping again soon. Then did a body balance class straight after that which definitely helped loosen up the hips!
Forgot to say, I did my first spin class yesterday. Good high intensity stuff. Will do again.
EATS
chicken tikka masala (with 550g of rice hidden underneath)
Cals 3479
255P/325C/127F0 -
half a kilo of rice - eats from a salad bowl. Respect... even if you did mix it in with a spin class:laugh:0
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half a kilo of rice - eats from a salad bowl. Respect... even if you did mix it in with a spin class:laugh:
:laugh: I do want to try out all the classes that they offer at they gym. I had heard people saying this one was super tough. I was pretty happy with my general fitness still. It's a decent workout, gets the blood flowing through the quads very well but didn't really get SUPER puffed or anything. I was way more gassed after my set of 55 squats than anytime in the class!0 -
FIFTY FIVE REPS what is this I dont even0
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FIFTY FIVE REPS what is this I dont even
:laugh: That was the look that was given to me when another trainer just asked how many reps I did :laugh:
I train "outside of the box"!
5 reps for strength
8 for hypertrophy
12 for muscular endurance
55 for no other reason that to test the will power and destroy what remaining muscle fibres hadn't been used already0 -
4/10/13
BW 84.6kg
Firstly, yesterday I had a low day and did a 29hr fast hence lower weight today.
Deficit deadlift 191x5x5
Speed Deads 160x1x8
High Pulls 75x5x3
http://youtu.be/0cVemgaAeq0
And that was it
Happy with deads although I'm still perfecting the technique. Some of them weren't quite tight enough in lats/upper back and some had a bit of hyperextension of lower back which I'll be aware of for next time. Also, lost my neutral neck as it doesn't seem to come naturally like it does when I pull sumo.
Also, did some #hotdogsorlegs today haha.
And went for a 45min walk with Kee, Mel & Muzz today. Weather was beautiful.
updated board
EATS
Baked thing. Layers of cream of chicken rice, onion,broccoli, chicken & sweet potato
bacon, hot salami, onion, mushroom, chilli, garlic, one egg in the centre, egg whites around and topped with cheese and then salsa when cooked
pumpkin butter baked chicken, pumpkin and peanut oil fried asparagus
and another omelette concoction
caramel peanut brittle ice cream with pb pop tarts and strawberries
Cals 3895
217P/472C/124F0 -
6/10/13
BW 86.1kg
Cals 6159
264P/738C/220F
7/10/13
BW 86kg
squatted two days in a row because of schedule this week. Both times felt great. Was going to wrap at 165 today but then didn't need it. All felt great!
Kee and I on our squat date hehe
actual date night (bloody good combo cashew stirfry)
EATS
Elvis oats
chocolate protein sludge with kellogs krave
mexican roo mince, bacon, egg and cheese
caramel/peanut brittle icecream with crumbled peanut bar, pb pop tart, pb & maple syrup
monster steak, home made bread and salad
nutella/pb banana wrap
Cals 3241
233P/296C/120F0 -
What's in those Elvis Oats?0
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cinnamon/maple flavoured oats with bacon, banana & pb
http://cdnutritionandfitness.com/elvis-oats-37p73c23f/0 -
Hnnnnnnnngggggggggggggfapfapfapfapfapfapfapnnnnggggg!cinnamon/maple flavoured oats with bacon, banana & pb0 -
8/10/13
BW 87.5kg
Cals 1888
255P/78C/55F
9/10/13
BW 87kg
http://youtu.be/7hbJDSp0drc
TOUGH deficit deads today but I got through them. Also went for a bit of a walk, did some HIIT on the bike.
Also, will be resting for rest of the week as I'm going in a deadlift comp (open weight) at Fitness Expo being run by PTC. I'm hoping not to come last but that is a possibility haha. Will be aiming for 250kg conventional.
EATS
chicken and veg stirfry
pumpkin, bacon & cheese with moroccan spice
katsudon (grilled not fried)
Cals 4159
260P/476C/129F0 -
10/10/13
BW 86.5kg
Today, I ran my 2 S&C classes in the morning, had a power nap around lunch time, did a few client programs and then was back at work for a few more clients.
After I was finished, I was going to do some cardio. One of my MFP friends had posted a 5k time on a treadmill and I was thinking about trying to beat it. I looked up and every treadmill was taken by women except 1. I couldn't do it. I went home and did 12x3min rounds on the heavy bag instead. So much more fun! On the last round I did the ladder of kicks, 10,9,..1 Going right leg kick then left leg kick. I was expecting to get close to spewing haha but was all good and actually felt quite efficient.
Then I had a bit of spare time so I did the following hypertrophy & rehab stuff.
TT, I think I'm "slowly" getting a chest haha. Noticed that I've got some striations going on so not too fat yet haha.
Today will be my last day officially on Carb Back Loading diet. I will most likely still use some of the principles of it (as I used to anyway) but the strict nature of very low carb after a day of very high carb does not seem to work well for me. The day after a CBL, it seems like I can pretty much eat as much P&F as I can and I just never seem to be full. So all in all, even if this diet does have some minor benefits in terms of LBM retention on a cut or fat gain on a bulk the difficulty of staying within a manageable calorie range means it is not worthwhile for me. (avg cals were 3700 last week and 3500 this week and I need to be closer to 2500-2700)
So end of CBL experiment.
The best diet is the one that is most easily adhered to
P.S I'll take measurements a bit later and do a comparison. Basically same weight though and I don't think there will be much difference.
Cals 3961
191P/332C/209F (lots of almonds)
P.S just took some progress pics but I won't bother posting them as I look pretty much exactly the same as a month ago. Not surprising really. On a positive note, can average about 3500cals/day and not get fat haha.0 -
LOL'd at "I just couldn't do it" regarding the treadmill
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LOL'd at "I just couldn't do it" regarding the treadmill
I have no idea why anyone does. It was an absolutely gorgeous day yesterday. If I wanted to go for a walk/run I'd be at the beach not on a treadmill listening to ****ty top 40 music! :laugh:0 -
LOL'd at "I just couldn't do it" regarding the treadmill
I have no idea why anyone does. It was an absolutely gorgeous day yesterday. If I wanted to go for a walk/run I'd be at the beach not on a treadmill listening to ****ty top 40 music! :laugh:
But Chris, did no one tell you? Exercise isn't allowed to be fun. It's a necessary chore to be done as you are staring at a wall (to burn of all the 'bad' food you eat... all the while wishing a sharknado wound engulf you and end your miserable existence...0 -
:laugh: I must have missed the memo!
Oh and on the strength side of things, nothing conclusive but I pulled 235kg conventional just before starting CBL. My sets of 5 at 197.5kg were 230kg 1rm equivalent from 40mm deficit. Some of that could be just getting better at conventional deadlifts again though? As I said, nothing conclusive and I wouldn't expect any massive strength gains at my level in a month anyway no matter what diet.0 -
12/10/13
BW 85.7kg
This morning I was invited to BJJ grading. 1.5hrs or so of rolling. Was great fun. I told everyone I had a DL comp the next day so would be going also and all obliged except for one smart *kitten* 18 year old kid. I was just moving nice and slowly and doing my thing and he was jumping all around the place with some serious intensity. I got him in a kimura first up and I thought that would slow him down a bit but I think it made him angry and he went for a power double takedown straight up. It was at this point that I realised, squats and deads give you some pretty serious hip strength :P Sprawled, swept, side control to mount, grabbed and arm and went for arm bar, he rolled with it and tried to yank it out and I went belly down and finished it. Straight up after that I take him down with a power double with ease and then had a little knee ride action hehe. Fun stuff :P 2 guys were going for blue belts too so I got to roll them in there marathon 30ish minute straight rolling session. I got an Americana from half guard on him and then he caught me in a triange from guard with a few seconds left. Sneaky little bugger haha
setting up triangle/arm bar combo
he had nothing hehe
Then after that, I met with Nugget, Mel, Kerrie & Kee and hiked Mt Coolum. (only little)
Had a massage after that and my massage guy said he could play the bass guitar on my hip flexors. I can't imagine how tight they'd be if I didn't stretch them at least 3x a day!
Cals 4000
13/10/13
BW 86kg
Headed to fitness expo for exhibition deadlift comp. I thought there would be at least 10 guys in the comp but there was only 4. Scott & Matt from PTC & Jason a 140kg strongman. I was feeling pretty good in warmups and 210x2 was easy as, 220x1 was easy too. Opened on 230 and not very difficult. Went to 240 next and just didn't feel tight and was lacking leg drive, missed it at mid shin twice. Serves me right for doing so much stuff the day before. It was only for fun though. Kee pulled 130kg sumo easily too. This girl from Cairns showed all the guys up though as she pulled 180kg at 80kg BW. Farkin' ridiculous! So I ended up coming 4th as the others went 280,275 and 245 for Scott, Matt & Jason respectively. Oh well, good fun.
Checked out the rest of the stuff and then headed back home. Went for a nice beach walk as well to loosen up.
Kee had a go and bench for reps. WORST LIFTOUT EVER! As you can see she couldn't reach it and one guy had dropped his side and the other guy hadn't. There were no collars used and at that angle I actually thought the weights were going to slide off haha.
Cals 5200ish
2 official end of CBL experiment pics
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EATS
satay omelette
pumpkin butter baked chicken and veg
satay chicken stirfry
chipotle barrimundi tacos
panna cotta, tiramisu & nutella froyo plus toppings
choc proats with pb pop tart, banana and pb cookie dough bites
mexican roo/bacon egg burgers
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Measurements for the month of CBL changes
weight 86.2kg to a carb loaded 87.7kg this morning but was 86kg the day before so basically same weight.
Calipers (using pro ones now, not plastic ones)
chest 4.8-4.7mm down .1mm
abs 12mm to 10mm down 2mm ???
thigh 5-6mm up 1mm
Chest 100.3cm to 102.5cm up 2.2cm
Waist 82.5cm to 84.5cm up 2cm
Hips 101cm to 102.5cm up 1.5cm
Bicep L33.5 to 34cm, R31.5 to 31.5cm Left up .5cm (most likely measurement error)
Formarm 30.5cm to 30.5cm
Thigh 60/61 stayed the same
Calves 40cm stayed the same0 -
What a fantastic read! I really appreciate the food porn 0 -
I really appreciate the food porn
I didn't - I was still cutting when he started.
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choc proats with pb pop tart, banana and pb cookie dough bites
hnnnnnnnnnnnnnnngggggggggggggg0 -
So I've been doing the whole non logging and fasting for 1 day a week for the last few weeks. Maintaining around 85kg and 10% BF still. Upping it to 2 fast days a week now (on rest days) as I can eat on my eating days :laugh:
Had a lower trap strain last Friday while training a client as I was showing her deadlifts and it was only 80kg and just pulled too quick. Been hitting the sauna, stretching and self massage every day. Should be good soon.
Tricep tear appears to be 90% healed, Seems ok for bench and SOHP but not quite right for pullups yet.
Did this stuff yesterday between 2 sessions. Also was bored so did about 90mins of cardio and kicked the bag. Ate lots of ice cream to make up for it.
Hack Squat 160*10*3
Leg ext 71*12*3
Leg curl 31*15*2
Laying Leg curl 15*15
Incline 60*6,70*5,80*2.70*4, 60*10,7
Cable up 15*15*3
Cable fly 15*12*3
Preacher Db curl 15*8*3 10 on left. One extra set of 5 on right and neg
Cable curl 45*12*3
Seated row 27*12*3 rehab
Db bench 25*17,15,14
Sohp 46*10,8,7,5,5
Equal PB on incline bench 2rm.0 -
Also was bored so did about 90mins of cardio
I worry about you..... 0 -
no, I mean seriously bored. As in was all done for the day and the power was out in my house. There really was no other option :laugh:0
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BW: 84.9kg
1hr beach walk to sauna and back, 30 mins in sauna for mobility stuff.
Total of 1hr of heavy bag work. 2mins work, 1min rest.
Tested SOHP 1rm today and grinded out a 66kg press for a 1kg PB after minimal SOHP lately. Still favouring right side a little. Will be running the Bill Starr program for pressing until the end of the year and retest on NYE.
66x1
45x3x6sets
40x10
About 3500 cals0 -
change that to 5000cal estimated :P
Kee and I did share one of these towers though. Steak, chicken, ribs & bacon on top. So good!0 -
Had a good technique session with Scott at PTC on Saturday. For my bench, it is all about keeping my right shoulder pinned. Concentrating on it for every single rep and better to miss than to reinforce bad motor patterns. Also, doing band shoulder retractions and db work to increase the right side strength which is still lagging.
Squat: my bar position was a bit low so moved it up a bit which makes it a lot easier on my shoulders and wrists. Also, showed the correct way of wrapping which made a LOT of difference. First time squatting since my back strain and did an easy 170x3 for top set.
Kee's notes: touch a bit lower on bench and bring the elbows in a bit. Go back to old style basically as she is near vertical bar path at the moment but it is too hard on the shoulder.
Squat: feet further forward under the bar when setting up and chest up higher, elbows further forward.
Squat 150*5,170*3
Bench 80*3*6,60*10
Front Squat 80*5
Db Incline 20*12*3
Db curl 15*12*3
Reverse fly 7.5*12*3
One arm Db press 44*1
Keg carry and up onto 1.8m platform 100kg
L sit pull up x6*2
Leg raise *5*2
Went to ALCE Korean bbq for dinner which was soooooo good
Sunday went and did GPC referees course. Hope I passed!0
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